How perimenopause and menopause change your skin and skincare routine

Perimenopause and menopause bring a host of hormonal changes, from shifting menstrual cycles and hot flashes to disrupted sleep and changes in mood. But the effects don’t stop there. The decline in oestrogen can also significantly alter the skin, affecting its hydration, elasticity, sensitivity, pigmentation, and the ability to repair itself. As a result, the skincare routine that once worked may suddenly need a rethink.

This is also a reminder that knowing your skin type isn’t a one-time diagnosis. As hormones shift, so can your skin’s needs. These changes can begin during perimenopause and become more pronounced after menopause. Understanding these changes can help you adapt your routine to work with your skin rather than against it.

SHIFTING COURSE

The oily skin you’ve known all your life might suddenly feel tight; products that once worked seamlessly can begin to sting; and dryness, sensitivity, pigmentation or a loss of elasticity can start changing the way your skin needs to be cared for. As Dr Geoffrey Vaz, dermatologist and Founder of Maven Esthetics, puts it, “One of the biggest misconceptions is that menopause only affects your hormones because it has a very visible impact on your skin as well.”

According to Dr Vaz, rapid collagen loss can cause thinning skin, reduced elasticity, and sagging, particularly around the jawline, cheeks, and neck. But collagen is only part of the story. Oestrogen is a key regulator, influencing collagen production, hydration, barrier strength, pigmentation and wound healing. As oestrogen levels decline, collagen, elastin, hyaluronic acid, and ceramide levels can also change; the skin barrier weakens, cell turnover slows, and the balance between oestrogen and androgens shifts. “These changes are a natural response to a new hormonal environment, which is why the skincare routine needs to evolve too,” adds Dr Vaz.

THE RESET

This change isn’t an overnight consequence of your dessert cravings. The key, according to Dr Vaz, is to distinguish a temporary hormonal flare from a sustained change in what your skin needs. A genuine hormonal skin shift tends to be gradual and persistent: over several months, you may notice your skin becoming consistently drier and tighter, more sensitive or easily irritated, while pigmentation, loss of firmness or even adult acne can appear. When these changes persist, your skincare routine may need to evolve with them.

Dr Stuti Khare Shukla, dermatologist and Founder of Elements of Aesthetics, recommends going back to basics. “Protect the skin barrier, use a gentle cleanser which doesn’t strip off the moisture, and use gentle products which have ceramides, hyaluronic acid, and glycerine, and apply sunscreen every morning," she says. 

This is also a time to reconsider how aggressively you exfoliate. Dr Shukla advises avoiding exfoliation altogether if the skin is dry or sensitive, or limiting it to once a week for those who still have oily skin. Strong acids and scrubs should also be avoided. If retinol is already part of your routine, it doesn’t necessarily need to be eliminated. Instead, she recommends using “lesser quantity as well as lesser frequency.”

The idea isn’t to throw away your existing shelf of skincare; it’s about adapting it to what your skin is telling you. If a once-loved exfoliating acid now leaves your face feeling tight, or a retinoid that previously passed the test suddenly causes irritation, it may be time to rethink your actives. While barrier support becomes a priority, Dr Vaz believes collagen protection should remain at the heart of the routine.

INSIDE OUT

This evolution doesn’t stop at what you’re applying to your skin. Nutrition, too, plays a role. As hormonal changes alter the skin’s environment, adequate nutrition becomes particularly important. “Menopause doesn’t suddenly give you ‘bad skin’. It changes the conditions under which your skin has to work,” says celebrity dietitian Kavita Devgan.

“Protein is the foundation,” she says, pointing out that collagen is a protein and that adequate protein intake is necessary to support collagen production. She recommends including a good protein source at every main meal, from eggs, fish, and chicken to curd, Greek yoghurt, tofu, soy, beans, and chickpeas.

Vitamin C is another important piece of the puzzle. Her simple analogy is: “Protein gives the body the bricks for collagen; vitamin C helps it use those bricks.” Omega-3 fats help support the skin barrier and regulate inflammation, while vitamin E and colourful antioxidants help protect skin cells. “Instead of chasing one fashionable antioxidant, I prefer colour on the plate,” she says. “Spinach, carrots, pumpkin, tomatoes, beetroot, and others. Different colours bring different plant compounds. Your salad bowl should look less beige!”

Before replacing everything on the skincare shelf, Devgan advises regularising your meals and paying close attention to your sleep. “During perimenopause, hot flushes, anxiety, and night waking can badly affect sleep quality. The face often shows it before the woman fully realises how exhausted she is,” she adds.

Most importantly, she discourages crash dieting during this stage. “At this stage of life, the goal should be to lose excess fat if needed while protecting protein intake, muscle, and nutritional adequacy—not simply to make the weighing scale move as quickly as possible.”

This article originally appeared in Harper's Bazaar India's August - September 2026 print issue.

Image credits: Getty Images

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